Yesterday’s Cals: 3,300/-
Peloton
60 Minute Power Zone Pop Ride – Olivia Amato
Total Output: 583 kj (60 Min. PR)
Calories: 846 kcal
Avg Cadence: 91 rpm
Avg Speed: 19.5 mph
Distance: 19.5 miles
Avg Output: 162 watts
Avg Resistance: 42%
23,507/73,547
5 Minute Cooldown
Comments: Woke up at 5:00AM to get this one in this morning. Hopefully it doesn’t set me back with this cold. Still managed a PR for 60 minute output. Olivia loves that high cadence though… Have a good day!
Dang, that’s a smoking pace Trent! Crushed that ride man.
Yesterday’s Cals: 3,200/-400
Garage
Metcon
From Grizz Phys
4 Rounds for Time:
50 Reverse Lunges
40 Air Squats
30 Sit-ups
20 Push-ups
10 Burpees
31:40, 341 Cals, 128 BPM
Peloton
15 Min HIIT Ride – Bradley Rose
Total Output: 156 kj (15 Min PR)
Calories: 226 kcal
Avg Cadence: 82 rpm
Avg Speed: 20.1
Distance: 5.01 miles
Avg Output: 174 watts
Avg Resistance: 48%
1,757/12,276
Comments: Had the door up for this one and it was 35 degrees. Nice Rocky Balboa kind of session. Ha ha… That metcon was not very taxing from a cardio standpoint but was definitely taxing from a punch in the gut standpoint. Decided to hit up a quick HIIT ride after that and set a PR for 15 minute output. Off to work.
Nice calorie dump and metcon Trent. Open door Rocky session ftw!
Yesterday’s Cals: 3,200/-
Garage – Pull
Pull-ups
5xBW
5x10
5x15
5x20
5x25
5x30
5x35
Hex Deads (Keeping these light)
5x135
5x185
5x205
5x225
22:00, 139 Cals, 90 BPM
Gym – Pull
Assault Bike
10:00, 100 Cals, 128 BPM
HS IL Low Row
5x90 PS
5x115
5x125
5x135
5x145
HS IL Row
3(8x135 PS)
SS
EZ High Pulls
3(8x70)
Bench Supported DB Rows
3(10x70 Per Arm)
SS
DB Rear Lat Raises
3(12x25’s)
SS
4-Ct Flutter Kicks
3x5
LF Plate Loaded Bicep Curls
3(12x25)
SS
Cable Bar Pulldowns
3(15x57)
Rope Curls
12x37
10x40
8x47
42:47, 367 Cals, 110 BPM
Metcon
3 Rounds:
12 Medicine Ball Squat Clean & Jerks, 40 lb
20-Cal Ski ERG
9:35, 137 BPM, 163 BPM
Comments: Combo garage/gym session this morning. Started with pull-ups and deads. I took it pretty easy on deads. Went to the gym afterwards and did a bunch of other stuff. Done. I’m trying hard to do the ride tomorrow morning Shane. It may have to be the recorded one at 6:00AM.
Heck ya man! Kick ass day in the gym/garage today. Like I said in my journal, if next weekend works better for you, that is good with me too.
Thanks on the session. It was a good one. Re: the 120 minute ride, I responded to that in your journal. My vote is to do that one next Saturday. Definitely down for a shorter one tomorrow morning though. Maybe 45-60 minutes. 
I like this idea of picking a ride and doing it at the same time as friend(s). Definitely makes you feel less alone in your cold dark garage. 
Yesterday’s Cals: 3,000/-300
Peloton
45 Minute Power Zone Ride – Denis Morton
Total Output: 425 kj
Calories: 593 kcal
Avg Cadence: 83 rpm
Avg Speed: 19.3
Distance: 14.51 miles
Avg Output: 158 watts
Avg Resistance: 44%
20,865/52,657 (Lost to Shane too…)
10 Minute Cool Down Ride – Matt Wilpers
Comments: That was a rough one this morning. My legs are still smoked from that metcon the other day. Shane overtook me around the halfway point and I was tempted to push it and try to catch him but decided to just stay in my zones. Great job on that one Shane! I’m not sure how your heart rate stayed in the green for the whole ride, but that was impressive too. I think you mentioned a while back that when you drink beer the night before your HR is higher during exercise? Well, I had plenty of those last night so maybe that was my secret. Ha ha…
I was hoping there was sort of an interactive thing for people who know each other who are on the same ride but I guess there isn’t. Still had a great time knowing someone else was in there at the same time. Cheers brother! 
Cheers Trent. Yeah it would be cool if there was more interaction. I was looking for a thing to invite you to the ride. Didn’t see that either. Idk.
My heart rate usually stays pretty low. Not sure if that’s good or bad. Beers definitely
drive it up though.
Good luck to your Tar Heels today.
Don’t work to hard on that house today. 
Thanks Shane. Yeah I made a trip up to the brewery last night to pick up a pizza and ended up having a few with the guy that runs the place. Then came home and kept on cruising… Hopefully the game goes well for us tonight. We’re going to have about 14 adults and 20 kids here so distractions will be a factor. 
Sounds fun!
Beer and pizza ftw. Pizza is anabolic so it counters the damage the beers did. No excuses bro.
Sweet, so if I eat more pizza I should break even!
Yep. It’s science.
Yesterday’s Cals: 3,500/+700
Garage
Pull-ups
10
10
10
10
5:30
Gym – Pull
Assault Bike (Easy-Moderate Pace)
100 Cals, 11:00, 112 BPM
Hex Deads (Dead Stop)
10x135
10x165
10x185
10x205
SS
Toes to Bar (Slow and Strict)
4x5
LF Low Row
10x120
10x140
10x140
10x160
HS IL Row (Hammer Grip)
3(10x90 PS)
SS
45 lb Plate High Pulls
3x12
EZ Curls for Max Reps
18x50
14x60
9x70
SS
Laying Leg Raises
3x15
Lat Combo Pull for Max Reps
22x90
10x140
7x180
48:00, 394 Cals, 115 BPM
Cool Down
Peloton
Extra 10 Low Impact Ride – Jenn Sherman
105 kcal, 123 BPM
Comments: This cold has been improving but has made its way into my chest a little. I was pretty drained all weekend and was this morning when I woke up. Took it easy in the gym. Kept everything at more of a conversational pace. Still got some good work in. I wanted to go heavy this week but would prefer to be feeling better for that so I’ll go back to some higher reps for this week and go heavy next week or the following week.
Nice bunch of work knocked out Trent. Congrats on beating Duke. There was some crazy calls in that game. Not sure what that was at the end where they called your guy for hooking and holding, that caused them to shoot 2 and get the ball. Back when I played, the guy from Duke would have been called for over the back.
Hopefully that cold clears up soon. Enjoy a GS cookie for me.
Thanks Shane. Yeah, we were all going nuts about that call. I’m like, this dude is laying on the floor bleeding because he took an elbow to the head but the foul is on him? Got it. Thanks for putting the girl scout cookies in my mind for when I get home too. 
Scrolling through a few of your more recent IG posts, a nice rack etc setup in the home gym too.
Awesome man! The gym is awesome but there is something really raw about the home gym. You can really get after it in there without worrying about missing reps or making noise. I like to pull the stuff out to the driveway sometimes and get after it. Very fun!
Yesterday’s Cals: 2,900/-
Gym – Legs
Precor Bike
10:00, 100 Cals, 125 BPM
Squat
10x115
10x135
10x165
10x185
SS
4-Ct Flutter Kicks
4x5
LF Leg Extensions
3(12x110)
LF Leg Curls
3(12x110)
LF Hip Adduction
3(12x190)
LF Hip Abduction
3(12x190)
*Chatted for 10 minutes
Leg Press
3(12x2PPS)
45:00, 349 Cals, 112 BPM
Cool Down
Peloton
Extra 10 Listening Party Ride – Denis Morton
120 Cals, 135 BPM
Comments: Cold is still going. It’s weird. I don’t blow my nose that much but when I do it’s yellow. Hopefully it will make its way out soon… Still had a decent session. Reps of 10 on squats. Kept the rest of it pretty high reps as well. Finished with a 10 minute ride on the Peloton. Done.
Good looking session Trent. Plenty of volume in that one.
Sorry to hear that the cold is persisting. 